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Vitamins Flashcards

1
Q

Micronutrients

A

Nutrients that are only required in small amounts but are essential in the diet

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2
Q

Which vitamins are recommended to take a supplement for?

A

Folic acid (B9) and vitamin D (October to March)

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3
Q

Factors which affect vitamin content

A

Freshness
Preparation
Cooking methods
(Fruit and veg prep rules and guidelines)

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4
Q

What substances reduce vitamin absorption?

A

Smoking
Alcohol
Some prescribed medications

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5
Q

Classification of vitamins

A

Fat-soluble vitamins (A,D,E,K)
Water soluble (B group, C)

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6
Q

Which type of vitamin can be stored in the body for several months

A

Fat-soluble

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7
Q

Which type of vitamin cannot be stored in the body and is excreted through in the urine?

A

Water soluble vitamins (have to be included regularly)

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8
Q

Types of vitamin A?

A

Pure vitamin A (retinol) {animal sources}
Beta-carotene (pro-vitamin A) {plant sources}

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9
Q

Properties of retinol?

A

-yellow
-fat soluble / insoluble in water
-heat stable but destroyed by prolonged high temperatures
-can destroyed by oxygen when exposed to air (oxidation)

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10
Q

Sources of retinol?

A
  • Halibut
  • cod liver oil
  • liver (stores fat soluble vitamins)
  • oily fish
  • cheese
  • eggs
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11
Q

Properties of Beta-carotene?

A

-bright yellow/orange
-fat soluble/insoluble in water
-generally heat stable
-effective antioxidant

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12
Q

Sources of beta-carotene

A

-carrots
-spinach
-tomatoes
-kale
-cabbage
-apricots
-food colouring eg margarine

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13
Q

RDA of vitamin A

A

Children (1-7) 500 micrograms
Adults 700 micrograms
Lactating women 950 micrograms
(Can cause miscarriage for pregnant women if too much is consumed)

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14
Q

Functions of vitamin A?

A

-production of rhodopsin a pigment in the retina that allows the eye to adapt to dim light
-maintains healthy lining of membranes eg. The eye, respiratory and digestive systems.
-keeps skin and hair healthy
-Helps to regulate growth.

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15
Q

Deficiencies of vitamin A

A

-Night blindness- eyes unable to adjust to dim light
-xerophthalmia- eye Infection that may lead to blindness due to damage membranes
-Reduced resistance to infection
-Rough dry skin
-Stunted growth

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16
Q

Additional Function of beta carotene( provitamin A)

A

Antioxidant which protects body against free radicals( a byproduct of metabolism) helping to prevent conditions such as coronary heart disease and some types of cancer

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17
Q

Types of vitamin D (calciferol)

A

Vitamin D3 (cholecalciferol)
Vitamin D2 (ergocalciferol )

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18
Q

Sources of vitamin D3(cholecalciferol)

A

Animal foods:
Fish liver oils
oily fish
liver
eggs
fortified milk and breakfast cereals
margarine
- Created by the action of the suns of ultraviolet light on the skin (the Sun might convert 7-dehydrocholesterol in the skin to vitamin D3)

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19
Q

Sources of vitamin D2 (ergocalciferol)

A

Produced by the action of ultraviolet light on fungi and yeasts
vitamin supplements

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20
Q

Properties of vitamin D3

A

White Crystalline solid
fat soluble/insoluble in water
Most stable vitamin
heat-stable-unaffected by cooking or heat treatment easy food-processing
unaffected by oxygen acids or alkalis

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21
Q

Functions of vitamin D3

A

Necessary for the absorption of calcium and phosphorus helping to form and maintain healthy bones and teeth
Regulates the balance of calcium between the blood and the skeleton
Prevents Rickets and osteomalacia
Helps to prevent the development of osteoporosis in older people

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22
Q

Deficiency of vitamin D3 causes

A

Rickets-a bone disease occurs in children resulting in the weak malformed forms
Osteomalacia-a bone disease occurs in adults resulting in calcium loss and weaker bones
Tooth decay
Fragile bones and increased risk of bone fractures due to the onset of osteoporosis

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23
Q

RDA vitamin D3

A

Children and adults 10 µg
Teenagers 15 µg

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24
Q

What is hypervitaminosis

A

If a diet contains too much vitamin A or D access accumulate in the liver causing harmful condition called hypervitaminosis. occurs very rarely. it is more likely to occur through the overuse of dietary supplements such as cod-liver oil (particularly the diet of babies and young children) than by over eating foods rich in vitamin A and D.

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25
Symptoms of hypervitaminosis A
Liver damage bone pain vision problems
26
Symptoms of hypervitaminosis D
Vomiting weight loss kidney damage
27
Name for vitamin E
Tocopherol
28
Properties of vitamin E (tocopherol)
Yellow fat-soluble/insoluble in water Heat stable stable to acids Unstable to alkalis and ultraviolet light effective antioxidant
29
Sources of vitamin E
Vegetable oils Nuts Seeds Eggs Margarine Cereals Wheat germ Avocados
30
Functions of vitamin E
Powerful antioxidant-protects other nutrients e.g. vitamin A from oxidation in the body May help to prevent coronary heart disease, arthritis and some forms of cancer They help to prevent eye disease in premature babies
31
Effects of deficiency vitamin E
Rare as vitamin E is in small amounts of everything
32
RDA of vitamin E
None specified
33
Name of vitamin K
Naphthoquinones
34
Properties of vitamin K (naphthoquinones)
Fat soluble/insoluble in water Heat stable Reduced by exposure to light
35
Sources of vitamin K
Leafy green vegetables eg cabbage Liver Fish Fish liver oils Cereals Synthesised by bacteria in the gut
36
Functions of vitamin K
Essential for normal blood clotting Helps to maintain healthy bones by keeping calcium In the bones
37
Effects of deficiency of vitamin K
Blood may take longer than normal to clot Very rare haemorrhaging- a possibility in newborn babies because the diet lacks Vitamin K and the gut may not have begun to manufacture vitamin K Increased risk of bone diseases eg osteoporosis
38
RDA of vitamin K
Non-specified as it is found in most foods and made in the body
39
Name of vitamin C
Ascorbic acid
40
Properties of vitamin C
Crystalline acidic powder with a sweet/sour taste Water soluble Very unstable- it is lost during the storage food preparation cooking and exposure to light and air Destroyed by alkalis oxidise and dehydration Effective antioxidant
41
Sources of vitamin C
Fruit- Blackcurrants kiwis oranges grapefruit strawberries melon Veg-Peppers cabbage tomatoes spinach broccoli sweet potatoes
42
Functions of vitamin C
Necessary for the production of collagen-binds the cells of skin and bone so it is important for growth Involved in Formation of healthy blood vessels Helps to prevent bruising and speeds up wound healing Powerful antioxidant protecting the body Maintains immune system by helping white blood cells to fight infection Needed for the efficient absorption of calcium and iron as it provides an acidic environment
43
Effects of deficiency of vitamin C
Collagen production will be affected leading to the weakening of body tissue e.g. skin and blood vessels Wounds are slow to heal and body bruises more easily Increase of susceptibility to infection and illness Anaemia due to poor iron absorption Severe deficiency causes scurvy disease affecting the gums and teeth
44
RDA of vitamin C
Children 45 mg adolescents and adults 60 mg pregnancy and lactation 80 mg
45
What is scurvy
It is a disease caused by the lack of vitamin C in the diet. Was common in the past among sailors whose diet was deficient in fresh fruit and vegetables Symptoms include bleeding under the skin swollen spongy gums and teeth that are loose and easily lost
46
Name the vitamin B Group
B1thiamine B2 riboflavin B3 niacin B6 pyridoxine B12 cobalamin B9 folic acid/folate
47
Properties of thiamine
Water soluble very unstable lost at high temperatures destroyed by alkalis Sulfur dioxide and ultraviolet light lost in milling
48
Sources of thiamine
Whole-grain cereals fortified breakfast cereals meat yeast eggs Legumes small amounts are synthesised in the intestine
49
Functions of thiamine
Release of energy from carbohydrate and fat(metabolism) Healthy nerve and muscle functioning Normal growth and development
50
Effects of deficiency of thiamine 
Rare-mile deficiency causes irritability fatigue depression and lost of appetite affects the growth rate of children severe deficiency causes beri-beri disorder that affects nerves and muscle function
51
What is beri-beri
A disease caused by a deficiency of vitamin B-1 thiamine. it is common in countries such as combodia where polished rice forms the staple diet. the outer layer is removed to improve the texture and shelflife of the rice but this refining process also removes most of the thiamine  Symptoms include loss of appetite leading to extreme weight loss. The nervous system is affected with muscular weakness and paralysis
52
Properties of riboflavin
Water soluble Sensitive to light Unstable at high temperatures Destroyed by alkalis
53
Sources of riboflavin
Beef Offal Milk Eggs Cheese Fortified breakfast cereals Nuts
54
Functions of riboflavin
Release of energy from protein fats and carbohydrates promotes healthy mucus membranes e.g. in the mouth nose and eyes healthy skin hair and nails
55
Effects of deficiencies of riboflavin
Lack of energy and fatigue Dermatitis and skin rashes Sore cracked lips and tongue Eye disorders Delayed growth
56
Properties of niacin
Water-soluble stable to heat stable to acids and alkalis lost in milling 
57
Properties of niacin
Growth energy release from food healthy functioning of the nervous system healthy skin
58
Effects of deficiency of niacin
Tiredness depression and memory loss if severe Pellagra which causes dementia dermatitis and diarrhoea may result
59
What is pellagra
A disease caused by a deficiency of niacin in the diet associated with poor parts of Africa and India where the diet consist mainly of maize (Contains niacin but not easily absorbed by the body) Symptoms include dermatitis diarrhoea and dementia it can be fatal
60
Properties of pyridoxine
Water-soluble fairly heat-stable with some Loss in cooking liquid destroyed by alkalis ultraviolet light and oxygen
61
Sources of pyridoxine
Meat fish liver wholegrains green veg milk nuts
62
Functions of pyridoxine
Metabolism of proteins carbohydrates and fats Involved in the production of red blood cells Maintains a healthy nervous system Thought to relieve symptoms of premenstrual tension and nausea in early pregnancy 
63
Effects of deficiency of pyridoxine
Rare-may cause irritability depression and dermatitis May cause convulsions in babies Premenstrual syndrome Nausea in pregnancy
64
Properties of cobalamin
Water soluble some Loss in cooking destroyed by acids alkalis and ultraviolet light
65
Sources of cobalamin
Liver meat eggs milk cheese fish poultry Only found in animal foods therefore some food used in vegan diet e.g. yeast and soya drinks or fortified with vitamin B12
66
Functions of cobalamin
Involved in the metabolism of fatty acids and folate Required for the production of red blood cells Maintains a healthy nervous system
67
Effects of deficiency of cobalamin
Weakness tiredness and shortness of breath memory loss and muscle weakness non-absorption of vitamin B12 can cause pernicious anaemia which results in a decrease of the red blood cell count
68
RDA of cobalamin
Children 1 µg teenagers and adults 1. 4 µg pregnancy 1. 6 µg lactating women 1.9 µg
69
Sources of Folic acid
Water-soluble some Loss in cooking destroyed by alkalis exposure to air and ultraviolet light stable to acids
70
Sources of folic acid
Wheat germ and bran Whole-grains fortified breakfast cereals vegetables such as broccoli and spinach eggs dietary supplements-Advised for all women of childbearing age
71
Effects of deficiency of folic acid
Increased risk of neural tube defects e.g. spina bifida anaemia and fatigue in young women and pregnant women increased risk of infection such as colds
72
RDA of folic acid
Children 200 µg teenagers and male adults 300 µg pregnancy 500 µg women and lactating women 400 µg

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